05/04/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Overhead Squat (4 x 3 )

B2: DB Squat Jump/ Box Jump (4 x 6 )

B3: Sliders (4 x 10 )

Competition Strength

C: Clean (5 x 3 Pause (3 Count @ Knee))

D: Push Jerk + 2 Jerk Grip OHS (5 x 3 )

Conditioning

E: Metcon (Time)

For Time:

21 – 15 – 9

Full Snatch 115/75

Pull Ups

1000M Run ( Buy Out )

Competition Conditioning

F: Metcon (Time)

3X1 Mile Run – , sildenafil rest 1:1